7 Beverages With the Most Protein — No Protein Powder Required — According to a Dietitian

Protein is at the top of everyone’s minds right now. And while you may be trying to load your plate with protein-rich foods, like chicken, cottage cheese, tofu or eggs, beverages can also supply a good dose of this muscle-building macro.

When drinking your protein, you may be tempted to turn to protein powder. While protein shakes can be a healthy and helpful tool to meet your nutritional needs when you're short on time, most experts recommend eating whole foods as much as possible, and protein powder is considered ultraprocessed.

Whether you’re not a fan of chalky shakes or just want more whole-food options, these drinks deliver protein in a simple, natural form.

How to Choose the Best Protein Beverages

When selecting protein-rich beverages, it’s important to read labels carefully, especially for flavored or packaged options. Many drinkable yogurts, plant milks and kefir drinks can be loaded with added sugars, which can quickly turn a nutritious choice into an indulgent dessert. Aim for options with minimal ingredients and at least 6–10 grams of protein per serving, depending on your needs.

These beverages are especially helpful for people who struggle to eat solid food early in the morning, need a quick post-workout option or want an easy way to add protein between meals. Pairing a protein-rich drink with fiber or healthy fats, such as fruit, oats or nuts, can further boost fullness and stabilize blood sugar.

Protein beverages shouldn’t replace balanced meals, but they can be a convenient bridge when time or appetite is low. Used strategically, they make meeting daily protein needs simpler without relying on powders or supplements.

Milk

Milk is one of the most accessible protein-rich beverages. One cup of cow’s milk contains about 8 grams of protein, along with calcium, vitamin D and other essential vitamins and minerals.

It also contains both whey and casein protein, which makes it especially helpful for muscle repair after exercise. Chocolate milk has similar protein content and is often used as a post-workout recovery drink, thanks to its carb-to-protein ratio.

You can also try ultra-filtered milk, but if regular milk fits within your dietary needs in preferences, there's no need to switch, TODAY.com previously reported.

Soy Milk

If you’re vegan or lactose intolerant, soy milk is a protein-packed alternative to dairy. It’s one of the highest-protein plant-based milks, offering about 7–8 grams of protein per cup.

Like cow’s milk, soy milk comes in a variety of flavors, but look for unsweetened varieties to avoid excess added sugar. It has a slightly sweet taste and pairs well with coffee drinks, cereal, or smoothies.

Bone Broth

Bone broth may not sound like a “beverage,” but many people sip it from a mug, like tea. It’s made by simmering animal bones in water for a long time, which extracts protein from the bones. One cup can provide 6–10 grams of protein, mostly in the form of collagen.

Bone broth is warm, comforting and savory. Some people sip on it to avoid the mid-afternoon slump, while others like to drink it first thing in the morning.

Smoothies

A smoothie with milk or soy milk, Greek yogurt, kefir, silken tofu, nuts or seeds naturally contains protein without any protein powder. For example, a smoothie made with soy milk, peanut butter and frozen fruit can easily reach 10–15 grams of protein without supplements.

Kefir

Kefir is a fermented milk drink similar to yogurt, but with a thinner texture. One cup provides about 9–11 grams of protein, plus probiotics that support gut health.

It’s slightly tangy and tart, and it makes a great addition to savory sauces, soups and dips. There are also dairy-free kefir options, though they typically contain less protein than dairy-based versions. If you’re looking for an alternative to Greek yogurt, try kefir for an additional probiotic boost.

Pea Milk

Pea milk is a lesser-known plant milk that packs a surprising protein punch. One cup contains about 7–8 grams of protein, making it comparable to soy milk and dairy milk.

It’s naturally lactose-free and often fortified with calcium and vitamin D. The flavor is mild and works well in coffee, smoothies or cereal.

Drinkable Yogurt

Drinkable yogurt contains protein in a sippable, grab-and-go form. Depending on the brand or recipe, one cup can contain 10-20 grams of protein. These drinks also offer probiotics and calcium. However, many flavored versions contain added sugar or artificial sweeteners.

Check the label to make sure the drink doesn't exceed more than 6 grams of added sugar per serving.

The Bottom Line

While there's a time and place for beverages made with protein powder, you don't need to always rely on it if you're looking to drink your protein. Milk, soy milk, kefir, bone broth and even certain plant milks can all make a meaningful dent in hitting your protein goals.

These options work especially well for busy mornings, post-workout recovery or easily adding protein to meals or snacks.

Think of protein beverages as a complement to meals, not a replacement for whole foods. And choose versions with minimal added sugar for the most benefit.